Week 4 Friday

Week 4 Friday
Monday 30 May 2022, 12:13

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 10
Set 3: (+50 lbs) × 9

Incline Bench Press (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 9
Set 3: 165 lbs × 8

Bent Over Row (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 10
Note: Accidentally did 5 extra

Copenhagen Plank
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Neck Extension
Set 1: 45 lbs × 26
Set 2: 45 lbs × 20
Set 3: 45 lbs × 18
Note: Using hanging weight plate

Front Raise (Barbell)
Set 1: 55 lbs × 19
Set 2: 55 lbs × 17
Set 3: 55 lbs × 16
Note: Allowing only one stop this mesocycle

Tibialis Curl
Set 1: 47 lbs × 25
Set 2: 47 lbs × 19
Note: Using new attachment

PT exercises (generic)
Set 1: 1 reps

with Strong
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Week 4 Thursday

Week 4 Thursday
Sunday 29 May 2022, 06:56

Reverse Fly (Machine)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 230 lbs × 10 @ 9.5
Set 2: 230 lbs × 10 @ 9.5
Set 3: 230 lbs × 9 @ 9.0

Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 9 @ 9.0

Lateral Raise (Cable)
Set 1: 10 lbs × 16
Set 2: 10 lbs × 16
Set 3: 10 lbs × 16

Wrist Roller
Set 1: 30 lbs × 40
Set 2: 30 lbs × 40
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls

Shrug (Barbell)
Set 1: 145 lbs × 22
Set 2: 145 lbs × 22
Set 3: 145 lbs × 21
Note: Using trap bar

Cable Crunch
Set 1: 80 lbs × 12
Set 2: 80 lbs × 11
Note: Focusing on flexing the torso vs just completing the movement

with Strong
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Week 4 Wednesday

Week 4 Wednesday
Saturday 28 May 2022, 06:20

Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 20
Set 4: 115 lbs × 20

Lat Pulldown (Cable)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
Note: Neutral grip

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Note: Focusing on keeping hips straight. Form over reps.
Note: Super tired for these. Keeping reps lower

Hip Adductor (Machine)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 17
Set 3: 165 lbs × 17
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 12
Note: Move this off a quad emphasis day.

Tibialis Curl
Set 1: 43 lbs × 26
Set 2: 43 lbs × 20

Neck Extension
Set 1: 42.5 lbs × 27
Set 2: 42.5 lbs × 23
Set 3: 42.5 lbs × 19

PT exercises (generic)
Set 1: 1 reps

Workout notes: on Saturday morning
with Strong
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Week 4 Tuesday (on Thursday)

Week 4 Tuesday
Thursday 26 May 2022, 14:18

Face Pull (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 17
Set 3: 155 lbs × 16
Note: Seated on the ground

Chest Press (Machine)
Set 1: 190 lbs × 14
Set 2: 190 lbs × 12
Set 3: 190 lbs × 12
Set 4: 190 lbs × 12
Note: Seat at 3

Seated Row (Machine)
Set 1: 175 lbs × 13
Set 2: 175 lbs × 13
Set 3: 175 lbs × 13
Set 4: 175 lbs × 12
Note: Seat at 4

Cable Crunch
Set 1: 80 lbs × 11
Set 2: 80 lbs × 10
Note: Focus on rep quality and flexing the torso

Cable Crossover
Set 1: 30 lbs × 16
Set 2: 30 lbs × 16
Set 3: 30 lbs × 15

Barbell Hold (Isometric)
Set 1: 225 lbs × 30
Set 2: 225 lbs × 30
Set 3: 225 lbs × 25
Note: Time in seconds (count)

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Note: Assumption: EZ bar = 30 lbs

with Strong
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Week 4 Monday

Week 4 Monday
Tuesday 24 May 2022, 15:22

PT exercises (generic)
Set 1: 1 reps

Leg Press
Set 1: 390 lbs × 11
Set 2: 390 lbs × 11
Set 3: 390 lbs × 11
Set 4: 390 lbs × 10

Bulgarian Split Squat
Set 1: 135 lbs × 11
Set 2: 135 lbs × 11
Set 3: 135 lbs × 11
Note: adding a set week 4
Note: Completely exhausting

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Note: Focus on hips straight vs rep increase

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 13
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 12
Note: Added a set week 2

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16

Workout notes: didn't do hip flex or all of PT. low on time
with Strong
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Week 3 Friday

Week 3 Friday
Friday 20 May 2022, 14:03

Pull Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 10

Incline Bench Press (Barbell)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 9
Set 3: 160 lbs × 9

Bent Over Row (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10
Set 4: 185 lbs × 10

Copenhagen Plank
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps

Neck Extension
Set 1: 40 lbs × 26
Set 2: 40 lbs × 22
Set 3: 40 lbs × 20
Note: Using hanging weight plate

Front Raise (Barbell)
Set 1: 55 lbs × 18
Set 2: 55 lbs × 16
Set 3: 55 lbs × 17
Note: Allowing only one stop this mesocycle

Tibialis Curl
Set 1: 40 lbs × 27
Set 2: 40 lbs × 17
Note: Using new attachment

PT exercises (generic)
Set 1: 1 reps

Wrist Supination (Cable)
Set 1: 7 lbs × 15
Set 2: 7 lbs × 15
Set 3: 7 lbs × 12

with Strong
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Week 3 Thursday

Week 3 Thursday
Thursday 19 May 2022, 15:12

Reverse Fly (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10 @ 10.0
Set 3: 225 lbs × 10 @ 8.5

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 9 @ 10.0
Set 3: 190 lbs × 10

Lateral Raise (Cable)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 14

Wrist Roller
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls

Shrug (Barbell)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 23
Set 3: 135 lbs × 21
Note: Using trap bar

Cable Crunch
Set 1: 80 lbs × 11
Set 2: 80 lbs × 10
Note: Focusing on flexing the torso vs just completing the movement

PT exercises (generic)
Set 1: 0 reps

with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 18 May 2022, 14:13

Squat (Machine)
Set 1: 375 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10

Lat Pulldown (Cable)
Set 1: 170 lbs × 10
Set 2: 170 lbs × 10
Set 3: 170 lbs × 10
Note: Neutral grip

Nordic Curl
Set 1: 8 reps
Set 2: 6 reps
Set 3: 44 reps
Note: Focusing on keeping hips straight. Form over reps.

Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20
Set 4: 110 lbs × 20

Hip Adductor (Machine)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 16
Set 3: 165 lbs × 16
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15

Tibialis Curl
Set 1: 40 lbs × 26
Set 2: 40 lbs × 21
Note: Cable, using looped rope attachment

Neck Extension
Set 1: 40 lbs × 25
Set 2: 40 lbs × 21
Set 3: 40 lbs × 19

PT exercises (generic)
Set 1: 1 reps

with Strong
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Week 3 Tuesday

Week 3 Tuesday
Tuesday 17 May 2022, 15:08

Face Pull (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Note: Seated on the ground

Chest Press (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12
Note: Seat at 3

Seated Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Seat at 4

Cable Crossover
Set 1: 27 lbs × 17
Set 2: 27 lbs × 17
Set 3: 27 lbs × 17

Cable Crunch
Set 1: 90 lbs × 15
Set 2: 90 lbs × 10
Note: Focus on rep quality and flexing the torso

Farmer's Walk
Set 1: 79 lbs × 65
Set 2: 79 lbs × 65
Set 3: 79 lbs × 65
Note: Reps is steps (left right) at consistent pace
Note: 36 kg=79

Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs

with Strong
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Week 3 Monday

Week 3 Monday
Monday 16 May 2022, 14:40

PT exercises (generic)
Set 1: 1 reps

Leg Press
Set 1: 380 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10
Set 4: 380 lbs × 10

Bulgarian Split Squat
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Note: Consider adding a set week 4

Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Focus on hips straight vs rep increase

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Added a set week 2

Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Note: Do not increase weight week 4

with Strong
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Week 2 Friday

Week 2 Friday
Saturday 14 May 2022, 11:07

Pull Up
Set 1: (+40 lbs) × 10
Set 2: (+40 lbs) × 10
Set 3: (+40 lbs) × 9

Incline Bench Press (Barbell)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Bent Over Row (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10

Copenhagen Plank
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Note: Higher box (~30")

Front Raise (Barbell)
Set 1: 50 lbs × 21
Set 2: 50 lbs × 21
Set 3: 50 lbs × 19
Note: Allowing only one stop this mesocycle

Neck Extension
Set 1: 35 lbs × 25
Set 2: 35 lbs × 24
Set 3: 35 lbs × 21
Note: Using hanging weight plate

Tibialis Curl
Set 1: 37 lbs × 27
Set 2: 37 lbs × 223

PT exercises (generic)
Set 1: 1 reps

Wrist Supination (Cable)
Set 1: 7 lbs × 15
Set 2: 7 lbs × 15
Set 3: 7 lbs × 13

with Strong
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Week 2 Thursday

Week 2 Thursday
Friday 13 May 2022, 15:53

Bench Press (Barbell)
Set 1: 220 lbs × 10
Set 2: 220 lbs × 10
Set 3: 220 lbs × 9 @ 9.5

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10

Lateral Raise (Cable)
Set 1: 7 lbs × 17
Set 2: 7 lbs × 17
Set 3: 7 lbs × 15

Shrug (Barbell)
Set 1: 115 lbs × 25
Set 2: 115 lbs × 23
Set 3: 115 lbs × 21
Note: Using trap bar

Wrist Roller
Set 1: 17 lbs × 2
Set 2: 20 lbs × 2
Set 3: 20 lbs × 2
Note: With cable machine (FreeMotion)

Reverse Fly (Machine)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 15
Set 3: 170 lbs × 13
Note: Using star Trac. Seat 4
Note: Usual machine is broken, using Hoist at seat 5

Cable Crunch
Set 1: 80 lbs × 20
Set 2: 80 lbs × 19

PT exercises (generic)
Set 1: 1 reps

with Strong
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Week 2 Wednesday

Week 2 Wednesday
Wednesday 11 May 2022, 15:12

Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10

Lat Pulldown (Cable)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Note: Neutral grip

Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 20
Set 2: 105 lbs × 20
Set 3: 105 lbs × 18

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Focusing on keeping hips straight. Form over reps.

Hip Adductor (Machine)
Set 1: 151 lbs × 16
Set 2: 151 lbs × 16
Set 3: 151 lbs × 16
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15

Tibialis Curl
Set 1: 37 lbs × 25
Set 2: 37 lbs × 21
Note: Cable, using looped rope attachment

Neck Extension
Set 1: 33 lbs × 29
Set 2: 37 lbs × 24
Set 3: 37 lbs × 15

PT exercises (generic)
Set 1: 0 reps

with Strong
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 10 May 2022, 12:52

Face Pull (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 16
Set 3: 150 lbs × 16
Note: Seated on the ground

Chest Press (Machine)
Set 1: 175 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Set 4: 180 lbs × 12
Note: Seat at 3

Seated Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12
Set 4: 165 lbs × 12
Note: Seat at 4

Cable Crossover
Set 1: 27 lbs × 16
Set 2: 27 lbs × 16
Set 3: 27 lbs × 16

Reverse Crunch
Set 1: (+30 lbs) × 10
Set 2: (+30 lbs) × 10
Set 3: (+30 lbs) × 10
Note: Using FreeMotion cable machine

Farmer's Walk
Set 1: 79 lbs × 60
Set 2: 79 lbs × 60
Set 3: 79 lbs × 53
Note: Aim for 45-60 steps (left-right)
Note: 36 kg

Skullcrusher (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 16
Set 3: 55 lbs × 16
Note: Assumption: EZ bar = 30 lbs

with Strong
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Week 2 Monday

Week 2 Monday
Monday 9 May 2022, 13:42

PT exercises (generic)
Set 1: 1 reps

Leg Press
Set 1: 370 lbs × 10
Set 2: 370 lbs × 10
Set 3: 370 lbs × 10
Note: Paused

Bulgarian Split Squat
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15

Squat (Bodyweight)
Set 1: 12 reps
Note: Immediately after last set of split squat

Nordic Curl
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps
Note: Trying hard to keep hips straight but it is difficult

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 13
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Note: Added a set week 2

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 16

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15

with Strong
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Week 1 Friday

Week 1 Friday
Friday 6 May 2022, 14:40

Pull Up
Set 1: (+35 lbs) × 10
Set 2: (+35 lbs) × 10
Set 3: (+35 lbs) × 10

Incline Bench Press (Barbell)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 9
Set 3: 155 lbs × 8
Note: Chest and shoulders tired

Copenhagen Plank
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Note: Higher box (~30")

Bent Over Row (Barbell)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10

Front Raise (Barbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: Allowing only one stop this mesocycle

Neck Extension
Set 1: 33 lbs × 22
Set 2: 33 lbs × 21
Set 3: 33 lbs × 20
Note: Using FreeMotion cable cross

Tibialis Curl
Set 1: 37 lbs × 23
Set 2: 37 lbs × 20

with Strong
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Week 1 Thursday

Week 1 Thursday
Thursday 5 May 2022, 13:02

Reverse Fly (Machine)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 14
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 215 lbs × 10
Set 2: 215 lbs × 10
Set 3: 215 lbs × 10

Bench Press - Close Grip (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10

Lateral Raise (Cable)
Set 1: 7 lbs × 15
Set 2: 10 lbs × 14
Set 3: 7 lbs × 15

Reverse Crunch
Set 1: (+23 lbs) × 15
Set 2: (+23 lbs) × 15

Shrug (Barbell)
Set 1: 115 lbs × 23
Set 2: 115 lbs × 22
Set 3: 115 lbs × 20
Note: Using trap bar

Wrist Roller
Set 1: 13 lbs × 2
Set 2: 17 lbs × 2
Set 3: 17 lbs × 2
Note: With cable machine (FreeMotion)

PT exercises (generic)
Set 1: 1 reps

with Strong
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Week 1 Wednesday

Week 1 Wednesday
Wednesday 4 May 2022, 15:19

Squat (Machine)
Set 1: 350 lbs × 10
Set 2: 350 lbs × 10
Set 3: 350 lbs × 10

Nordic Curl
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 181

Lat Pulldown (Cable)
Set 1: 145 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10

Hip Adductor (Machine)
Set 1: 151 lbs × 15
Set 2: 151 lbs × 15
Set 3: 151 lbs × 15
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15

Tibialis Curl
Set 1: 37 lbs × 20
Set 2: 30 lbs × 23
Note: Cable, using looped rope attachment

Neck Extension
Set 1: 33 lbs × 20
Set 2: 33 lbs × 20

PT exercises (generic)
Set 1: 1 reps

with Strong
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Week 1 Tuesday

Week 1 Tuesday
Tuesday 3 May 2022, 14:31

Face Pull (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15
Note: Seated on the ground

Chest Press (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Note: Seat at 3

Reverse Crunch
Set 1: (+27 lbs) × 10
Set 2: (+27 lbs) × 10
Note: Using FreeMotion cable machine

Cable Crossover
Set 1: 27 lbs × 15
Set 2: 27 lbs × 15
Set 3: 27 lbs × 15

Seated Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 12
Set 3: 160 lbs × 12
Note: Seat at 4

Farmer's Walk
Set 1: 79 lbs × 50
Set 2: 79 lbs × 50
Set 3: 79 lbs × 45
Note: Aim for 45-60 steps (left-right)
Note: 36 kg

Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Note: Assumption: EZ bar = 30 lbs

with Strong
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Week 1 Monday

Week 1 Monday
Monday 2 May 2022, 13:29

Leg Press
Set 1: 360 lbs × 10
Set 2: 360 lbs × 10
Set 3: 360 lbs × 10
Note: Paused

Bulgarian Split Squat
Set 1: 95 lbs × 14
Set 2: 95 lbs × 13

Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15

with Strong
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